10 Nutrition Trends in 2020

Bridget Shirvell reports on forbes.com:

The restaurant and food business is developing. As proper nutrition has become an essential part of modern life. Actually, leading a healthy lifestyle is a trend nowadays. As a result, most people are concerned about the influence of the food.

So, foreign experts shared the food trends to look for in 2020.

Among the food trends of the next year, British experts emphasise conscious eating and healthy cocktails. People are more relying on technology to improve their cooking experience.

Experts predict that soon phones, applications and fitness trackers will be a perfect choice to know what we should eat. In 2020, more and more people will use technology to receive right, individual advice on nutrition.

Such tips will soon be available to everyone. The main priority in nutrition trends 2020 is an awareness of how we live and eat, what we process.

Food trends to look for in 2020

To start with, let’s have a look at the main directions of nutrition in the following year. Which food will be popular and healthy? What ingredients will consist the main foods among nutrition trends 2020?

Let’s look at the short overview.

1. PROBIOTICS

The demand for probiotic additions is growing. It is increasing among nutrition trends 2020 in parallel with the trend for lactose replacement.

The most popular way of consuming probiotics is in the composition of granola, peanut butter and instant soups. Besides, the rich on these substances product is kefir.

2. HEALTHY FATS

Healthy fats is a new passion for nutrition trends 2020.

It is a diet high in fat and low in carbs. We expect the chocolate on the shelves filled with coconut oil and vegan coffee. Besides, there is a variety of other healthy fats. Its consumption is growing more and more with a time.

3. NATURAL SNACKS

The demand for natural snack-products is increasing. Namely, convenient packaging of mozzarella and prosciutto. They are suitable for snacking. Also, traditional versions of sandwich with cheese are in trend.

4. HEALTHY ICE CREAM

Dairy-free vegan ice cream has become one of the favourite desserts of healthy food followers. Among nutrition trends 2020, avocado, tahini ice cream and hummus flavoured ice cream will lead.

5. SEA INGREDIENTS

Seaweed snacks are just the beginning of the trend for this ingredient. Next year, algae oil and kelp noodles will become popular. In addition, the demand for vegetable substitutes for tuna among vegetarians will increase. As well as crispy salmon skin snacks, the richest source of Omega-3.

6. PACIFIC FRUITS

Asia, Oceania and the western coasts of North and South America are beginning to play a major role. Especially fruits grown on the coast. Such as guava, dragonfruit and passion fruit.

These fruits will become new superfoods, having replaced goji berries. And the local jackfruit is actively used to produce vegan pork substitute. The herbaceous vine Arhat will soon become the most popular sugar substitute.

7. ARTIFICIAL MEAT

Meatless snacks are a long-running trend. No wonder that it is among nutrition trends 2020. However, now artificial meat snacks are gaining popularity. They taste like bacon or beef, but in fact, there are no ingredients of animal origin.

Such snacks are bought not only by vegans or vegetarians. Producers are testing ingredients. For example, they add mushrooms to products to create the consistency of meat.

8. VEGETABLE PROTEIN

It has long been proven that a vegetarian menu can be full-balanced:

One of the stumbling blocks is protein. Some people claim that high-grade protein can only be taken from animal products. While plant foods supporters are convinced of the opposite.

Using vegetable proteins is one of the main trends in the food industry in 2020. Vegetable proteins are in legumes, nuts and seeds. Both pure and processed. This includes vegetarian (and vegan) burgers, cheeses and milk based on vegetable protein, etc.

9. HEALTHY SMOOTHIES

Continuing the trend of healthy lifestyles, which dominated in 2020, next year’s fruit cocktails are likely to be healthier:

They will have less sugar and alcohol-free. Non-alcoholic options will be more popular. Next year there will also likely be a surge of new smoothie flavours. So expect your cocktails to be flavoured with beets and pickled onions, decorated with vegetable cuts.

10. HEALTHY FOOD DELIVERY

Experts predict an increase in food delivery popularity by 2020:

Its main drawback is the price. The same set of products you can buy cheaper. And the same recipes are easy to repeat at home. But you have to spend a lot more time. And time, as you know, is money.

They will buy products for you, prepare healthy dishes. Besides, weigh them and determine the number of calories. Moreover, if you wish, you will get organic products without sugar, lactose, gluten in them.

Probiotics

Probiotics are bacteria that are beneficial for the intestinal microflora:

Now we will find out how probiotics are useful for the body. As well as what products contain the highest amount of probiotics. Everyone knows that probiotics are good for digestion. But their use is not limited to this.

So, what happens when a sufficient amount of probiotics does not enter your body?

A lack of probiotics can lead to problems with digestion. Besides, decreased immunity, and many other unpleasant effects.

A list of products with high probiotics content

Yoghurt is one of the most popular products with probiotic content. It is made from milk with the addition of beneficial bacteria. Principally, it is lactic acid and bifidobacteria. It is proved by various studies that yoghurt is very healthy.

Daily eating of yoghurt has a beneficial effect on digestion, the immune system and the heart. Now there are many types of yoghurt on the market. And not all of them contain live bacteria. Therefore read the marks on the label before buying.

Like yoghurt, kefir is one of the healthiest fermented milk products. It is very beneficial. No wonder that it is among nutrition trends 2020. To produce milk kefir, kefir grains are added to milk. Which are cultures of lactic acid bacteria.

Daily consumption of kefir helps to improve digestion. Besides, improve immunity, protect the body from infections. Like yoghurt, kefir is suitable for people with lactose intolerance.

Sauerkraut is very popular in many countries (especially Germany). In addition to probiotics, this product contains fibre, vitamins C, B and K, sodium, iron and other trace elements.

Also, there are lutein and zeaxanthin antioxidants useful for vision in sauerkraut. However, all of the above applies only to unpasteurized sauerkraut.

Kimchi is Korean kinsman sauerkraut. For the preparation of kimchi Chinese cabbage is used. In which carrots, garlic, onions, salt, sauces are added. Then fermented for 14 days.

Tempe is a fermented soy product originally from Indonesia. Today this product is accepted worldwide as a high-protein meat substitute. Through this process, the amount of phytic acid decreases to some extent.

Thereby improving the digestion of the trace elements contained in the product. In addition, during fermentation, vitamin B12 is produced. We usually get it with animal products such as meat, eggs, and so on.

As a result, tempeh is an excellent choice for both vegetarians and those who want to get enough probiotics with food.

Miso is a Japanese dish produced by foaming. It is made from soybeans, rice, barley, wheat and a special type of mould fungi. It is a good source of protein and fibre, vitamins, manganese and copper. Besides, it is relatively new-comer in nutrition trends 2020.

Natto is another Japanese dish made from fermented soybeans. It is rich in protein and vitamin K2. Which is essential for healthy bones and the cardiovascular system.

Pickled cucumbers are an excellent source of probiotics and vitamin K. In addition, the eating of pickled cucumbers has a good effect on the digestive function. Important point: cucumbers, pickled with vinegar, do not contain live bacteria.

Many types of cheeses are prepared by fermentation. But this does not mean that every cheese has probiotics. Good bacteria “survive” in some types of cheese. Such as Gouda, Mozzarella, Cheddar and ordinary cottage cheese.

Kvass is a drink that is made from flour and malt. It is based on fermentation. Sometimes with the addition of extra ingredients (honey, beets, fruits, berries). Kvass contains probiotics.

Apple cider vinegar helps control blood pressure. Besides, to normalize cholesterol levels. It is also used for weight loss. In addition, apple vinegar contains probiotics. In small quantities, it can be added to salads in the form of seasoning.

How to benefit maximally from probiotics?

Experts are sure that probiotics always have benefits for your body. But they warn that not all food sources are produced equal. For example, if you buy a jar of pickled mushrooms in the store, then you quite naturally expect that they contain probiotics.

The problem is that the vegetables were heated in order to increase their life. That means that the heat destroyed most of the good bacteria during the procedure.

What else is useful to know about probiotics:

According to experts, the main thing is to listen to your body. Nutrition trends 2020 should not, in any case, bring harm to you. If you are taking certain probiotics and you feel great, you should continue to do so.

The search for the perfect option through trial will be an excellent investment in a healthy future.

Healthy Fats

Kris Gunnars states on healthline.com:

A person must consume fats every day. Otherwise, the body will not be able to work properly. So it needs foods rich in fats. Depending on how much fat you eat, it can be your best friend or your worst enemy.

Our best friends are healthy fats. They are created by nature. That is why they are among nutrition trends 2020. Such fats are contained in whole unprocessed foods. Here is the list of the products containing the healthy fats.

Here are some tips that you should include while choosing the products including healthy fats.

Natural snacks

Useful and natural low-calorie snacks are becoming more and more popular nowadays. They are leading among nutrition trends 2020. Using natural ingredients is the key to creating a healthy snack.

Having such bites, you will manage to lose extra pounds.

One medium-sized fruit contains only 40-50 calories. But how many nutrients, fibre and vitamins that naturally affect the body are in this useful fruit. You can replace it with any other tasty fruit – banana, mango, pear.

The main thing is to choose strong and not too sweet. This will help not to get spotted with juice. And not to use an extra amount of sugar. And it is easy to dispose of what is left using a regular bag.

There is nothing wrong with taking a lunch with a beautifully sliced and very healthy salad. Or a few fresh vegetables. The menu can be varied by avocado halves stuffed with low-fat cottage cheese.

Besides, tuna slices or shrimp, baked fruit. If time is limited, it is convenient to cut the vegetables into slices and dry at home. The result is a delicious and healthy replacement of dry chips.

Natural sources of vegetable protein and the best snacks for weight loss. They will give strength and saturate the body with vitamins. Their taste and composition are perfectly combined with boiled eggs, cauliflower or chicken meat, real gifts for any diet.

Forget crumbling bread or calorie toast. Replace them with pita bread, which is convenient to wrap any fruit and vegetable stuffing. So you make your snack for losing weight, not only healthier but also easier.

That is why such snacks are among nutrition trends 2020. And sliced rolls of pita can generally be eaten in a couple of seconds. And no soiled hands.

Almonds, peanuts, and hazel are quite high in calories. But they weigh very little and perfectly satisfy hunger. In addition, they give a lot of energy. So you will not feel a breakdown. And your hands will stay perfectly clean.

Green tea with honey and lemon, fresh yoghurt or another dairy product can also be a snack. Juice-fresh, fruit and berry smoothies are perfect for having a bite. All this is convenient to cook at home and consume at work. Just put it in the thermos and enjoy when hungry.

In conclusion, let’s give you some tips while preparing healthy snacks:

Remember one more tip:

However, they will allow you to fully enjoy a healthy life and a stunning figure.

Healthy ice cream

What is the danger of usual ice cream?

The point is its calorie content. Due to the high content of vegetable fats, ice cream is considered a real calorie bomb. Knowing this, many prefer fruit ice. Because there is no fat in it. This approach is absolutely wrong. The caloric content of such ice cream increases due to the huge sugar content.

So people who want to eat healthy food are worried about one question. How can you combine the taste of food with benefit?

One of these products is dietary ice cream. It is an amazing food among nutrition trends 2020!

 Sea Ingredients and Pacific Fruits

Seafood will definitely be among nutrition trends 2020. A diet based on the sea products is popular among those who like to eat and not to feel the hunger.

As a result of eating foods with sea elements, a person gets not only a slim figure. But also good health. And all this without feeling hungry. Since this diet has a varied menu and really delicious dishes.

Due to this, the life tone increases. The risk of developing the motor system diseases lowers. Metabolic processes in the body return to normal. So, what properties have the main kinds of seafood?

As to the healthy fruits.

Many have the opinion that the most beneficial vegetables and fruits grow in our area. What do modern experts think about this? And should we buy passion fruit, coconuts, mangoes and many other exotic fruits? They are now everywhere on sale at any time of the year.

No wonder, as Pacific fruits are among nutrition trends 2020.

Although Pacific fruits are among nutrition trends 2020, they can be the problem for diabetics. The tropical fruits usually have more simple carbohydrates than our native apples and pears. And blood sugar is growing faster here.

According to experts, if a person is not allergic and healthy. Then any fruit from another climate zone and from its climate zone is of equal value to the body. Unfamiliar fruits cannot be carried away by those who tend to allergies or who can not eat much sweet.

But just remember to be cautious. And there will be both pleasure and benefit from such gastronomic events.

Artificial Meat and Vegetable Protein

Artificial meat is an alternative for all meat lovers. Lots of people care too much about the animals that die because of people wanting meat dishes on their tables. Despite this, such people like meat and do not intend to eat only salads.

For them, a new alternative appears – meat made in so-called “culinary laboratories”. 

It is the reason why such an unusual product is among nutrition trends 2020. A couple of years ago, a steak from a test tube seemed like a wonder made by scientists. And today we are talking about the release of such products on the mass market.

For example, for a steadily growing middle class in India and China. By the end of 2017, investment in the project grew to $ 17 million. In addition to beef, duck and chicken meat production have already been tested.

What manufactures say. Artificial meat has all the potential to become needed product because of its visible benefits.

What does artificial meat consist of?

The company Impossible Burger has developed recipes for the complete replacement of meat. They alter meat with vegetable components in burgers. And has received a lot of positive reviews in the media. As well as from many well-known chefs.

The first consumers’ feedback on the project launched on March 2 of this year is the most positive. A cutlet, without a single gram of meat, can hardly be noticed from real meat.

What are gems?

There are the substances that act as prosthetic groups (non-protein parts) of proteins. They are included in any form of life on Earth, including plants. And are the component that makes meat juicy, tasty, “meat”, in one word.

The mixture of the main mass of future burger with gems isolated from plants. It allows you to get equal to meat in form and (according to many facts) the taste of the cutlet.

Vegetable protein sources

What is a balanced diet?

Actually, it is a diet in which proteins, fats, carbs, vitamins and elements are present in the right proportion. There is no universal product that provides the body with all the necessary elements. This means that the menu should be diverse enough. So that full-value vegetable protein and products with other components enter the body.

Nature rewarded humanity with healthy and wholesome food. Kinds of food with protein are definitely among nutrition trends 2020. We can only choose products to taste. So, let’s look at the most commonly used vegetable sources of protein:

Soy

Soy is a wonderful plant. It is rich in protein, fibre and vitamins. In China and Japan, soy dishes form the basis of the daily diet. It is thanks to the regular use of soybean. The inhabitants of these countries are less tend to the malignant tumours formation.

Besides, the diseases of the circulatory system. And women have fewer problems during the menopause period. Soy contains easily digestible vegetable protein in large quantities. Actually, it does not take much time and energy to digest it.

What does it mean?

Broccoli

This wonderful cabbage comes in all shades of green and even purple. Broccoli contains vegetable protein. It has very few calories, so this product is recommended to be eaten by people who want to lose weight.

For example, a portion of cabbage contains only 55 kcal. This plant supplies our body with protein, antioxidants, vitamins and minerals.

Asparagus

100 grams of asparagus is only 20 kcal. But the value of the product lies in its richest composition. Asparagus is a very good source of vegetable protein. In addition, this plant contains a large amount of vitamins A, C and B, iron, potassium, zinc.

And the product contains asparagine, which is involved in protein synthesis. Asparagus remarkably lowers blood pressure, prevents liver diseases. Besides, it has a healing effect on anaemia, diabetes, cystitis and gout.

Spinach

The French call spinach a “broom for the stomach”. They mean its cleansing effect on the digestive system. An interesting fact. In terms of protein content, spinach exceeds all vegetables. It gives way only to peas and beans.

In addition, young leaves contain a record amount of iron. Moreover, this mineral is perfectly absorbed due to the presence of a significant amount of vitamin C. This plant is an excellent and light protein food.

Buckwheat

This product contains 13 grams of protein per 200 grams of cereals. It is proved that buckwheat is necessary for normal functioning of the heart and blood vessels. It improves blood circulation. Besides, reduces the amount of cholesterol in the blood and keeps glucose levels under control.

Buckwheat is a very nutritious and healthy cereal. It contains a large number of plant origin proteins. Dishes made with this cereal are high in calories. Besides, they are nutritious, have a pleasant taste and aroma. This cereal must be included in the diet of pregnant women. Since it contains a lot of folic acids. Which is necessary for the full development of the fetus.

Peas and beans

The protein content of legumes is out of the competition. Dishes made with them fill the body with energy and strength. Vegetable protein which is a part of peas and beans contains a very high level of unique amino acids.

These proteins have a beneficial effect on the cardiovascular system work. They support normal blood pressure. And therefore are necessary for people suffering from hypertension.

Lentils

Lentils are a valuable protein product. Dishes made with the lentils contain lots of fibre and few fats. For example, 1 cup of this product contains 28 grams of protein and only 1 gram of fat. Besides, this amazing product is a source of vitamin B. In fact, the proper functioning of the nervous and digestive systems depends on this vitamin.

Mushrooms

Of course, mushrooms are tasty and nutritious products. They contain high-grade vegetable protein. There are many valuable elements and protein in mushrooms. And it is completely absorbed by the human body. In addition, they have all the necessary vitamins, minerals and amino acids. 

It is also remarkable that the dishes from mushrooms practically do not contain fats. But at the same time, they are highly nutritious. After using them, the feeling of saturation comes for a long time.

Seeds and nuts

The seeds of many plants and their oil are high protein foods. They have a lot of omega-3 acids. Which reduce the risk of developing cardio problems. Nuts are adviced to eat after exercise. Seeds are also rich in protein. For example, ¼ cup of pumpkin seeds contains 19 grams of protein. And sunflower seeds contain 21 grams.

In addition, seeds and nuts are rich in vitamins and minerals responsible for skin health. These products are an excellent tool for the prevention of heart disease and gastro tract disease.

• Dried and fresh fruits

Fruits in fresh and dried form are also sources of vegetable protein. That is why they are among nutrition trends 2020. What foods contain high amounts of protein?

For example, one avocado contains 10 grams of protein. Vegetable proteins with the complete set of essential amino acids are found in all leafy vegetables. Besides, in greens and in some fruits, as well as in grown wheat grains. These are absolutely high-grade proteins with the content of essential amino acids.

Protein is part of many vegetables, fruits, nuts and seeds:

Which allows you to diversify the menu and make it less calorie. Great selection of products will allow you to cook a lot of delicious, nutritious and healthy dishes. Eat healthy foods, and your well-being and mood will be at the top level.

Healthy smoothies

We can say for sure that now is the real period of smoothies. No wonder that these fruit and vegetable cocktails are among nutrition trends 2020. Followers of a healthy diet make it for breakfast, snack, sometimes for lunch and dinner.

Besides, they practice making fasting days on these healthy cocktails. One glass of natural smoothies contains a great dose of fibre, vitamins, macro-and micronutrients.

However, we decided to find out whether the smoothie is a healthy choice.

Vegetable cocktails also have beneficial properties. Most of these smoothies contain calcium, omega-3 fatty acids and proteins. The quantity and quality of nutrients depend on the ingredients you add to your drink.

Fibre can be obtained by adding cabbage, carrots, omega-3 fatty acids – flax seeds, hemp and chia, protein – nuts, seeds, natural yoghurt or vegetable protein to the smoothie.

Conclusion

There are many areas in the gastronomic world. That will certainly determine the restaurant market and the release of new products we will consume. The request is current. We have analyzed these trends and identified highly essential for the next year.

To conclude, all nutrition trends 2020 have a common feature. It is Natural Enhancements. What does it mean?

Experts see a great prospect in the use of natural ingredients in dishes. Such as turmeric, which is an excellent prevention of many diseases. In addition, the use of collagen in food, cannabis for relaxation, carcade for anti-stress nutrition does not surprise anyone for a long time.

Meals and products with natural ingredients will appear more on supermarket shelves and in restaurant menus. After all, we know for sure – “we are what we eat”.